What do you call it, calamari or squid? If you get the two confused, there is nothing to be ashamed of.
I thought they were two different things, too, until I actually looked into it.
Turns out, “calamari” is just the culinary term for squid.
And once I started looking at what it offers nutritionally,
I had one big question: Is calamari good for you? Stick around, because what I found out genuinely changed the way I look at this dish.
What do You Call It, Calamari or Squid?
Here is the simple truth. Calamari and squid are the same thing. Squid is the animal. Calamari is what it gets called once it lands on your plate.
The word “calamari” actually comes from the Italian word for squid.
So the next time you see both on a menu, know that you are looking at the same ingredient prepared in different ways.
The biggest difference is usually in how it is cooked and served.
Nutrition Facts of Calamari
Calamari is more nutritious than most people think.
A 3.5 oz (100 g) serving of raw squid gives you a solid mix of protein, vitamins, and minerals without loading you up on calories.
NOTE: Nutrition value changes on the basis of serving and cooking style of calamari
Is Calamari Good for You? You May Know it as Squid
So, is calamari or Squid good for you?
Yes, and here is why.
It is packed with lean protein, giving you over 15 grams for just 92 calories. That helps build muscle and keeps you full longer.
It is also rich in vitamin B12, which supports nerve health and red blood cell production.
Then there is selenium, a mineral that protects your cells and boosts your immune system.
The cholesterol level looks high, but research shows that seafood cholesterol is far less harmful than that from saturated fat.
For most people, calamari in moderation is a genuinely smart addition to a healthy diet.
Is Fried Calamari Good for You?
Not really, no.
Once coated in batter and fried, the calorie count jumps to 300 to 500 calories per serving. That is before the dipping sauce.
The frying process adds saturated and trans fats that raise heart disease risk over time. Sodium levels climb fast with heavy seasoning, too.
Enjoying it occasionally is perfectly fine. But for everyday eating, grilled or baked calamari is always the better choice.
Is Calamari Good for Weight Loss?
If you are trying to lose weight, calamari is worth adding to your meals.
A 100 g serving gives you over 15 grams of protein for just 92 calories. That is a great ratio. High-protein foods keep you full longer, so you are less likely to snack between meals.
That makes a real difference when cutting calories.
Calamari is also low in fat and carbs, making it a good fit for most diet styles. Just keep it grilled or baked. Fried calamari adds extra calories that work against your goals.
Calamari also contains iodine, which supports thyroid function and helps keep your metabolism on track.
Squid/Calamari Health Benefits and Risks
| Area | Benefit | Risk |
|---|---|---|
| Heart Health | Omega-3s lower inflammation | Fried versions add harmful saturated fats |
| Brain Function | B12 supports memory and nerves | Heavy seasoning raises sodium levels |
| Immune System | Zinc and selenium boost immunity | Shellfish allergy risk for sensitive people |
| Weight Management | High protein keeps you full longer | Fried calamari is high in calories |
| Cholesterol | Seafood cholesterol is less harmful than saturated fat | High-cholesterol individuals should limit portions |
| Mercury | Generally low and safe for most people | Pregnant women should moderate their intake |
Calamari Recipes I Tried, and You Should Too
I was a little nervous the first time I cooked calamari at home. But once I got the hang of it,
I realized it is actually one of the simpler seafood options to prepare. Here are some recipes I personally tried and genuinely enjoyed.
Before the recipes, here is a quick guide to cleaning squid at home.
How to Clean Squid
- Gently pull the head and tentacles away from the body tube. The insides will come out with it.
- Remove the clear, plastic-looking quill from inside the tube and discard it.
- Peel off the purple skin from the outside of the tube under cold running water.
- Cut the tentacles just below the eyes and discard the head. Squeeze out the small beak at the base of the tentacles.
- Rinse everything well under cold water. Your squid is ready to cook.
1. Fried Calamari with Dipping Sauce
This is the classic. Crispy on the outside, tender on the inside, and absolutely worth making at home.
What you need:
- 500 g of cleaned squid, cut into rings
- 1 cup all-purpose flour
- 1 teaspoon salt
- 1 teaspoon black pepper
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- 2 eggs, beaten
- Oil for frying
- Lemon wedges for serving
For the dipping sauce:
- Half a cup of mayonnaise
- 2 tablespoons sriracha or hot sauce
- 1 tablespoon lemon juice
- 1 teaspoon garlic, minced
How to make it:
- Pat the squid rings dry with a paper towel. This helps the coating stick better.
- Mix the flour, salt, pepper, garlic powder, and paprika together in a bowl.
- Dip each squid ring into the beaten egg, then coat it in the flour mixture.
- Heat oil in a deep pan over medium to high heat.
- Fry the squid rings in small batches for about 2 to 3 minutes until golden and crispy.
- Drain on a paper towel and serve immediately with lemon wedges and the dipping sauce.
- For the sauce, mix all the ingredients together in a small bowl and refrigerate until ready to serve.
My tip: Do not overcrowd the pan when frying. Cook in small batches so each ring gets properly crispy.
2. Grilled Squid Salad
This one is light, fresh, and perfect if you are keeping things on the healthier side. I made this on a weeknight, and it came together in under 30 minutes.
What you need:
- 400 g cleaned squid, left whole or scored lightly
- 3 tablespoons olive oil
- 2 cloves garlic, minced
- Juice of 1 lemon
- Salt and pepper to taste
- 2 cups mixed salad greens
- 1 cup cherry tomatoes, halved
- Half a cucumber, sliced
- Quarter red onion, thinly sliced
- Fresh parsley for garnish
How to make it:
- Mix the olive oil, garlic, lemon juice, salt, and pepper together in a bowl.
- Add the squid and let it sit in the marinade for at least 20 minutes.
- Heat a grill pan over high heat. Grill the squid for 2 to 3 minutes on each side until nicely charred.
- Slice the grilled squid into rings or strips and set aside.
- Arrange the salad greens, cherry tomatoes, cucumber, and red onion on a plate.
- Top with the grilled squid and drizzle any remaining marinade over the salad.
- Garnish with fresh parsley and serve right away.
My tip: Do not walk away from the grill. Squid cooks very fast and can turn rubbery if you leave it too long.
3. Calamari Alla Griglia (Grilled Squid with Tomatoes)
This is a simple Italian-style recipe that lets the squid shine without too many extra ingredients.
I tried this one after seeing it at a local Italian restaurant and decided to recreate it at home.
What you need:
- 500 g cleaned squid, whole
- 3 tablespoons olive oil
- 3 cloves garlic, minced
- 1 cup cherry tomatoes, halved
- 1 teaspoon dried oregano
- Salt and pepper to taste
- Fresh basil leaves for garnish
- Lemon wedges for serving
How to make it:
- Rub the squid with olive oil, garlic, oregano, salt, and pepper.
- Heat a grill or grill pan over high heat.
- Grill the squid for 2 to 3 minutes on each side until you see good char marks.
- While the squid grills, toss the cherry tomatoes in a little olive oil and place them on the grill too. Cook for about 2 minutes until they start to soften.
- Arrange the grilled squid on a plate with the tomatoes around it.
- Drizzle with a little extra olive oil, garnish with fresh basil, and serve with lemon wedges.
My tip: Score the squid body lightly with a knife before grilling. It helps it cook evenly and gives it a great look on the plate
Wrapping Up!
Yes, and I think this blog made that pretty clear.
Calamari gives you solid protein, key minerals, and real nutritional value in every serving.
The only thing to watch is how you prepare it.
Keep it grilled or baked, and you are making a genuinely smart food choice.
Try one of the recipes I shared and see how it works for you.
Got a favorite calamari dish? Share it in the comments!
Frequently Asked Questions
1. Is Calamari Good for You When Pregnant?
Calamari is safe to eat in moderation during pregnancy. It is low in mercury but always avoid raw or undercooked squid to stay safe.
2. Is Canned Calamari Good for You?
Canned calamari is convenient and still provides a decent amount of protein. However, it tends to be higher in sodium, so rinse it well before eating.
3. What Is Healthier, Calamari or Chicken?
Both are solid lean protein sources. Calamari offers more omega-3s and vitamin B12, while chicken generally contains slightly less cholesterol per serving.
4. Is Calamari a High-Risk Food?
For most healthy people, no. Those with shellfish allergies or high cholesterol should speak with their doctor before adding it to their diet regularly.
